How Much Amla Powder Per Day?

Page Medically Reviewed and Edited by Cyrus Khambatta, PhD

How Much Amla Powder Per Day?

If you’re on a quest to improve your health, then there is one food you should know about.

It’s been shown to lower cholesterol … improve blood pressure … and may even prevent type 2 diabetes.

In fact, there may be nothing this simple fruit can’t do!

The fruit I am talking about is Amla, otherwise known as Indian gooseberry

Although very tiny, this potent fruit contains more antioxidants and polyphenols than some of the top superfoods in the world.

In fact, many people call Amla the “king” of antioxidants due to the sheer power this tiny, green fruit has.

Now, if you have never heard of Amla before, don’t worry, you’re not alone. 

Although it’s one of the strongest antioxidant-rich fruits around, fresh Amla fruit is not readily available in the US.

But trust me; you will hear more about this potent superfood as time moves forward.

The Benefits of Amla

In case you don’t know anything about Amla, let me give you a crash course.

This fruit, which is grown in various parts of India, the Middle East, and some parts of Asia, has been a staple in many different cultures.

Although many people find Amla to be beneficial to the skin and hair, there are many other attributes of Amla that you may not know about.

This fruit is also commonly used as a medicine—and has been used in that manner for over 5,000 years in Aryuvedic medicine to treat a number of health ailments.

From type 2 Diabetes and heart disease, to kidney and liver conditions, there is nothing that this powerful fruit can’t improve.

The reason why Amla may be so effective at improving your health is due to the high levels of vitamin C that that is contained in one fruit.

You would need to eat two to three oranges just to get the same amount of vitamin C as you would find in Amla.

In order to gain all the health benefits of Amla, it may be best to eat the fruit raw or use Amla powder.  However, in our case, this simply won’t work.

That’s why it’s best to turn to Amla powder.  If you think Amla powder may be less effective than fresh juice or the raw fruit--think again

Amla powder, which is made from dried Amla fruit that is ground into a fine powder, may contain the same level of vitamins and antioxidants (sometimes even more) compared to fresh fruit or juice.

The Health Benefits of Amla Powder

Here are some of the biggest benefits you may see from including Amla powder in your everyday nutrition:

1. Good For Your Heart

No one wants to have a heart attack.  That’s why it’s important to take the steps now to reduce your risk for blockages or damage.

Amla, which is packed full of vitamin C, may lower your total and LDL cholesterol levels, therefore lowering two major risk factors for heart disease.

Plus, the vitamin C may also strengthen your blood vessels, therefore improving circulation and lowering blood pressure numbers.

2. Fights Infections

During cold and flu season, nasty viruses and bacteria may invade your body, therefore putting you at risk for getting sick.

But thanks to Amla, you may see a stronger immune system, which could fight off nasty infections that could make you sick.

3. Prevents Free Radical Damage

One byproduct of cellular reactions in your body is the development of free radicals.

These rogue cells course through your body, creating damage along the way.  

This could cause inflammation to occur, which could also lead to the development of many different chronic diseases.

Since Amla is packed with antioxidants, it may scavenge free radicals, therefore keeping the damage to a minimum and inflammation levels down.

This could also lower your risk for heart disease, type 2 diabetes … even cancer may not stand a chance.

4. Good For Hair and Skin

As mentioned previously, Amla may be great for improving the health of your hair and skin.   By consuming Amla powder with water, it may keep your skin hydrated, therefore giving you a fresh new look.

It may also prevent dandruff, could condition your scalp, and may help you grow stronger, thicker, more voluptuous hair.

5. Lowers Blood Sugar

Diabetes, which is a disease associated with high blood sugar and a blunted insulin response, impacts many lives around the world.

It’s highlighted by either 1) excessively high blood sugar levels, or 2) the inability to utilize insulin effectively.

Amla has been shown to naturally lower blood sugar levels, which could reduce your risk.

Plus, it may stimulate your pancreas to produce and secrete insulin, which could also have a dramatic impact in blood sugar regulation.

As you can see, there are many benefits you may see by using Amla every day. 
But there is only one question:

How much Amla powder should you take each day to bring about positive changes to your health?

The answer may be very simple.

In order to achieve the health benefits listed above, it’s recommended that you take up to 4 grams of Amla each day.

Anything about 4 grams a day could lead to side effects that may not be beneficial to your body.

The Take Home Message

Amla, which is another name for Indian gooseberry, is one of the riches sources of antioxidants around.

It is often referred to as the “king’ of antioxidants!  This powerful superfood may contain 17 times more antioxidant power when compared to the pomegranate.

It’s loaded with vitamin C, ellagic acid, vitamins E and A, and many other powerful nutrients that could improve your health in leaps and bounds.

And since this fruit has been used as a medicine for over 5,000 years, it’s safe to say that there may be nothing this potent fruit can’t improve.

Some of the benefits you may see could include:

• Lower blood pressure and cholesterol
• Improve skin and hair health
• Lower blood sugar and reduction in type 2 diabetes risk
• Protection from free radicals
• And many, many more

How Much Amla Per Day?

When it comes to how much you should use per day, t’s recommended that you consume no more than 4 grams each day to gain all the health improvements associated with Amla powder.

Although you could use just Amla powder and see results, there is a better way to improve your health, while combining the power of Amla.

Amla Green tea, which is a combination of highly concentrated Amla powder with Oolong green tea leaves, could give you more antioxidants power than Amla powder alone.

Page Medically Reviewed and Edited by
Cyrus Khambatta, PhD

Cyrus Khambatta, PhD, is a cofounder of Mastering Diabetes and Amla Green is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. Using an evidence-based approach to nutrition and fitness, he first reduced his own insulin usage by more than 40%, and has educated thousands of people with all forms of diabetes how to reverse insulin resistance using food as medicine. Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine (ACLM) Conference, Plant Stock, and has been featured on Forks Over Knives, NPR, PBS, KQED, Fast Company, and is the author of the upcoming book Mastering Diabetes.

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